Front hip hurting during squats

nissan11 · Jan 12, 2016

About 4 weeks ago warming up to a test of 1RM I hurt the front of my hip. Its the very top of my right quadricep just below my belt line. I only feel discomfort when I'm at the bottom of my squat. During warm ups, if I lay on my back and pull my knee to my chest I can feel the discomfort some but I don't know if I am stretching it when I do that or just irritating it. I am due for heavy sets today and would really to know a way to stretch this particular muscle. I do not feel any discomfort during my hip mobility stretches. Any help?

PillarofBalance · Jan 12, 2016

https://www.ugbodybuilding.com/thre...tion-and-Strengthening-of-the-Medial-Rotators

nissan11 · Jan 12, 2016

Great thread!! Thanks!

nissan11 · Jan 12, 2016

I attempted the femur setting using a band but it's difficult to do anything else by myself. What do you recommend I do if I train at home by myself?

SFGiants · Jan 12, 2016

Nothing is going to help without technical fixes and imbalance correction.

I could be you posterior chain is weak and you're leaning forward onto your quads.

PillarofBalance · Jan 13, 2016

SFGiants said:
Nothing is going to help without technical fixes and imbalance correction.

I could be you posterior chain is weak and you're leaning forward onto your quads.

Every one of these cases I have heard gets fixed by strengthening the abductors. We are all so externally rotated all the time that most of us have zero internal rotation. Hit the good girl machine or just use a band.

So yes it's absolutely a weakness and imbalance.

PillarofBalance · Jan 13, 2016

nissan11 said:
I attempted the femur setting using a band but it's difficult to do anything else by myself. What do you recommend I do if I train at home by myself?

You can put a heavy object like a dumbbell on the floor. Flip over on your hands and knees. Use the object to lock in the foot and push the ass back.

If the object is on the inside of the foot you will work internal rotation. On the outside you work external.

And like I mentioned to sfg start working the abductors

nissan11 · Jan 13, 2016

I'll do that, thanks!

Should I just tie a knot in one of my bands so I can hook it over my rack somehow?

PillarofBalance · Jan 13, 2016

nissan11 said:
I'll do that, thanks!

Should I just tie a knot in one of my bands so I can hook it over my rack somehow?

Choke the baND to the rack. It doesn't need to be up high. Just at hip level when you are kneeling. Wrap the band around the rack and pull one side thru the loop on the other end. Voila. Choked.

nissan11 · Jan 13, 2016

OK. My bands do not have loops. Maybe I should get some that do?

Here are two angles of squatting 85% yesterday. I did not go quie as low as normal because of my hip. Ive worked real hard to keep my grip close to my shoulders and stay tight. Are my knees moving in too much?

nissan11 · Jan 13, 2016

SFGiants · Jan 13, 2016

POB is correct can tell by your knees caving in, try and focus on pushing your knees out and fix your imbalance.

nissan11 · Jan 13, 2016

Will do. Thanks!

nissan11 · Jan 13, 2016

PillarofBalance said:
You can put a heavy object like a dumbbell on the floor. Flip over on your hands and knees. Use the object to lock in the foot and push the ass back.

If the object is on the inside of the foot you will work internal rotation. On the outside you work external.

And like I mentioned to sfg start working the abductors

I'm having trouble picturing the dumbell exercise. Can you post a video?

nissan11 · Jan 15, 2016

I did some abductor exercises with bands last night including body weight squats with a band pulling my knees together and focusing on keeping them wide.

I got on the floor and tried to figure out how to do the exercise with the heavy dumbells but I just cant imagine how it works.

Today my hip is bothering more than it has yet. Im not sure if its coincidence or if these abductor exercises are making it worse.

PillarofBalance · Jan 15, 2016

nissan11 said:
I did some abductor exercises with bands last night including body weight squats with a band pulling my knees together and focusing on keeping them wide.

I got on the floor and tried to figure out how to do the exercise with the heavy dumbells but I just cant imagine how it works.

Today my hip is bothering more than it has yet. Im not sure if its coincidence or if these abductor exercises are making it worse.

Adductor... aDductor. Two d's. Adductor.

PillarofBalance · Jan 15, 2016

Also will get you a vid this weekend.

nissan11 · Jan 16, 2016

Do you like this one POB?

nissan11 · Jan 20, 2016

Ive been deloading since last Friday and did suspended good mornings instead of squats but my hip is still bothering me. I can feel it when I lift my leg to get into my car every day. I'm thinking about seeing my doc to get a prescription for a physical therapist. I really want to get back into squatting since its such a weak spot for me.

Joliver · Jan 20, 2016

It is your iliopsoas. When you lie on the ground on your back with your legs flat and do a sit up, does it hurt? Or doing hanging leg raises?

Front hip hurting during squats

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